Friday, July 11, 2014

Suggestions for a Healthy Grocery Shopping List


Suggestions for a Healthy Grocery Shopping List






Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed), or White Meat Chicken (water packed)
Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Buffalo steak (lean)
Protein Powder (lactose free)
Egg Whites or Eggs
Rib eye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal (watch sugar, less than 6 grams)
Brown Rice
Ezekiel Bread (frozen healthy section of Kroger’s or Whole Foods)
Farina (Cream of Wheat from box)
Multigrain Hot Cereal
Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
Rice (jasmine, basmati, Arborio, wild, brown)
Potatoes (red, baking, new)
Kashi Low Sugar Cereals (less than 6 grams of sugar)
Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
Carbdown Flatbread (Wal-Mart)
Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
Whole Wheat Tortillas (Food for Life brand)
Rice Cakes (lightly salted only)


Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
Broccoli
Asparagus
String Beans
Black Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Mushrooms
Pickles
Cabbage
Sprouts
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Squash
Spaghetti Squash (my fav)
Pumpkin

Fruit
Berries (blueberries and raspberries)
Lemons or Limes
Melons (not watermelon)
Grapefruit
Apples
Dates
Grapes
Oranges
Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
No dried fruits, including raisins (loaded with sugar)

Healthy Fats
Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Avocado


Dairy & Eggs
Eggs or Egg Whites
Almond Milk or Coconut Milk

Beverages
Bottled Water
Iced Tea (decaf)
Coffee (decaf)

Condiments & Misc.
Fat-free Mayonnaise (on occasion)
Ketchup (Heinz One Carb brand only)
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Balsamic or Raspberry Vinaigrette (Farm Grove)
Salsa or Fresh Pico De Gallo
Splenda
Steak Sauce
Sugar-free or low-carb Ketchup
Sugar Free Maple Syrup
Sugar Free Jelly (Polaner or Smuckers)
Chili Paste
Tomato Paste (low sugar)
Mustard (yellow or Dijon)
Extracts (vanilla, almond, etc)
Low Sodium fat-free beef or fat-free chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
Worcestershire Sauce
Fat-free cooking spray
Sugar-free applesauce for baking

Herbs & Spices
Chili powder
Mrs. Dash (all varieties)
McCormick’s (all varieties)
Butter Buds
Cinnamon
Allspice
Basil
Bay leaf
Onion Powder
Garlic Powder
Dill
Ginger
Sage
Rosemary
Paprika
Thyme
Oregano
Curry Powder
Red Pepper
Marjoram
Tarragon
Dry Mustard
Cumin
Saffron
Nutmeg
Pumpkin Pie Spice
Black Pepper